Fitness Lynn 2002

P R E - C O N T E S T 2 0 0 2
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Click on any date below for that week's status.

Feb 03 \|	Feb 10 \|	Feb 17 \|	Feb 24 \|	Mar 03 \|	Mar 10 \|	Mar 17
Mar 24 \|	Mar 31 \|	Apr 07 \|	Apr 14 \|	Apr 21 \|	Apr 28 \|	*MAY 03*

NOTES

Notes to my visitors:

If you've read My Mission, you know I believe in living a healthy lifestyle and encouraging others to do the same by providing info (learned from experience) and motivation (hopefully!). I follow a carb deplete/load plan the last week before a bodybuilding contest, which is not the most balanced, healthy thing to do to your body. However, it can be a very effective mechanism to making you sharper, tighter, fuller, which is what bodybuilding contests are all about, but it can be taken too far if done wrong. I would not do it for extended periods of time and I would read and talk to others before seeing how it works for your body. Here's what I did.

Sunday thru Tuesday: I still ate 6 meals throughout the day, but I ate a little bigger protein portion and cut back on the carbs. My meals were mainly Chicken or Turkey with Broccoli. Broccoli is a fibrous vegetable (not starchy), and a cup has few carbs; it takes your body more calories to digest it than the cup of broccoli actually contains. The goal is to deplete my glycogen stores as much as possible. I also up my water consumption by 50-100% of normal. This is to flush my body of toxins and water. Since I'm not eating many carbs (which hold water), I was making trips to the bathroom every couple of hours! During these days I also train my entire body using supersets. By Tuesday evening, I was feeling pretty drained and tired. (My body needs carbs for energy!)

Wednesday: I jacked up the complex carbs to about twice what I would normally eat on a maintenance diet, and reduced my protein portion a little. Since I'm now pretty depleted, my body quickly sucks up the carbs mainly in the muscles that are starving for it (at least that's the plan). So, my muscles looked fuller... and my skin tighter because water was pulled into the muscles too. AND I felt like the Energizer Bunny most of the day!

Thursday and Friday: I continued to eat carbs but kept an eye on my appearance to see if I'm still getting sharper or starting to hold water. My carb intake will depend on my appearance. On these days I also started cutting back on how much water I am drinking to help conditioning even more. I do just a little light training, but mainly just posing. No more cardio.

I use to think a week couldn't make a very big difference in changing my body. After doing a bodybuilding contest, it is truly amazing what techniques and nutrition I can apply that result in noticeable changes almost daily. Of course, I had to follow a sound plan for 8-12 weeks prior, but the last week is the time to hit my 'peak' of conditioning ... for one day. Hopefully, it's the right day. My goal is to improve over last time. Stay tuned for results and a new 2002 Contest photo gallery!

Notes to self:
4/28 - 122 lbs
4/29 - 121 lbs
4/30 - 120 lbs
5/01 - 119 lbs.
5/02 - 120 lbs
5/03 - 119 lbs

FLEXING POSES

*** CLICK on a photo for CLOSE-UP ***

NON-FLEXING POSES

Dressing up for our last status together . . .

TRAINING

NOTE: All weight in pounds. Weight of dumbbell or cable exercises depicted per dumbbell/cable weight stack. Weight of barbell exercises includes weight of bar.
SS = Superset (no rest between sets of same bodypart). CS = Compound Set (no rest between sets for two different bodyparts).

Monday, Apr. 29 (5:20am - 6:35am)
BACK / CHEST	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Parallel Grip Pulldowns (CS with #2)	50	15	70	15	70	13
2. Incline DB Press	20	15	30	13	30	15
3. Bentover DB Rows (CS with #4)	35	14	40	12	40	12	35	15
4. Squat Bar Pushups	-	15	-	15	-	15	-	15
SHOULDERS / BICEPS / TRICEPS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Seated Overhead DB Press (CS with #2 and #3)	20	15	25	12	25	12
2. Lying Cable Curls	50	12	50	12	50	12
3. Rope Pressdown	20	12	20	12	20	12
4.
HAMS / QUADS / CALVES	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Stiff-Legged Deadlifts (CS with #2 and #3)	30	12	30	12	30	12
2. Leg Extensions	50	12	50	12	50	15
3. Calf Press	270	15	270	15	270	15
4.
ABS / CARDIO / POSING	Duration		Comments
1. Incline Crunches (6:15pm)			3 sets of 15
2. Kneeling Twisting Rope Crunches			3 sets of 20
3. Treadmill	30 mins		steep incline, 1.70 miles
4. Posing (9:00pm)	15 mins
Tuesday, Apr. 30 (5:30am - 6:40am)
BACK / CHEST	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Parallel Grip Low Rows (CS with #2)	70	15	90	15	100	13	100	12
2. Pec Dec Flyes	20	15	20	15	30	12	30	12
3. 1 Arm Bentover DB Rows (CS with #4)	35	12	40	12	40	12
4. Smith Machine Bench Press	50	12	50	12	50	12
SHOULDERS / BICEPS / TRICEPS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Seated Arnold Press (CS with #2 and #3)	20	13	20	12	20	12	20	12
2. Incline DB Curls	15	12	15	12	15	12	15	12
3. Bench Dips	-	15	-	15	-	15	-	15
4.
QUADS / HAMS / CALVES	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Leg Extensions (CS with #2 and #3)	25	12	25	12	25	12	SQUEEZE!
2. Lying Leg Curls	25	12	25	12	25	12	SQUEEZE!
3. Seated Calf Raises	100	12	100	12	100	12
4.
ABS / CARDIO / POSING	Duration		Comments
1. Hip Lifts (7:15pm)			3 sets of 15
2. Floor Crunches			3 sets of 15
3. Treadmill	25 mins		moderate incline, 1.45 miles
4. Posing (10:00pm)	15 mins		Quarter Turns
Wednesday, May 01 (5:30am - 6:40am)
BACK / CHEST	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Pullups (CS with #2)	-	5	-	5	-	5
2. Incline DB Press	20	12	25	12	25	12
3. Straight Arm Pulldown (CS with #4)	40	12	40	12	40	12
4. Pec Dec Flyes	20	12	20	12	20	12
SHOULDERS / BICEPS / TRICEPS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. 1 Arm Side Laterals (CS with #2 and #3)	10	10	10	10	10	10
2. High Cable Curls	20	10	20	10	20	10
3. Reverse Grip Pressdowns	10	10	10	10	10	10
4.
HAMS / CALVES	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Standing 1 Leg Curls (CS with #2)	10	12	10	12	10	12
2. Calf Press	180	12	180	12	180	12
3. Posing (20 mins)
4.
ABS / CARDIO / POSING (	Duration		Comments
1. Incline Crunches (6:15pm)			3 sets of 15
2. Vertical Knee Raises			3 sets of 15
3. Treadmill	20 mins		low incline, 1.10 miles
4. Posing	15 mins
Thursday, May 02 (5:25am - 6:40am)
BACK / CHEST	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Bentover DB Rows (CS with #2)	20	15	20	15	20	15
2. Squat Pushups	-	15	-	15	-	15
3.
4.
SHOULDERS / BICEPS / TRICEPS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Standing Side Laterals (CS with #2 and #3)	10	10	10	10	10	10
2. Standing Alternate DB Curls	10	16	10	16	10	16
3. DB Kickbacks	10	10	10	10	10	10
4.
POSING	Duration		Comments
1. Posing	30 mins
Friday, May 03 (5:20am - 6:20am)
Posing, Posing, and more Posing!

SATURDAY, MAY 04 - CONTEST DAY !!!

NUTRITION

Monday, Apr. 29 (Carb Deplete Day #2)
4:45am	Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:10am	Low Carb Labrada MRP, Vitamin C, Calcium
9:45am	Protein Pancake (very little oatmeal, more egg whites)
12:45pm	Chicken Breast with spices, Broccoli/Green Beans
4:15pm	Tuna Burgers (with egg whites) and Broccoli, Xenadrine
8:00pm	Ground Turkey Breast with egg whites and soy sauce, Broccoli/Green Beans, Vitamin C
10:00pm	Glutamine
Tuesday, Apr. 30 (Carb Deplete Day #3)
4:45am	Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:20am	Low Carb Labrada MRP, Vitamin C, Calcium
9:45am	Protein Pancake (very little oatmeal, more egg whites)
12:50pm	Chicken Breast with spices, Broccoli/Green Beans
4:15pm	Tuna Burgers (with egg whites) and Broccoli
4:40pm	Xenadrine
7:30pm	Ground Turkey Breast with egg whites and soy sauce, Broccoli, Vitamin C
9:30pm	Glutamine
Wednesday, May 01 (Carb Load Day #1)
4:45am	Glutamine, Xenadrine, 3/4 cup oatmeal, Low-Carb Labrada
7:20am	Labrada MRP, Banana, Vitamin C, Calcium
9:50am	Protein Pancake with extra oatmeal and 1/2 Banana
1:00pm	Mrs. Dash Turkey with Rice and Broccoli
4:15pm	Can of Tuna and Plain Baked Potato, Kwik Burn
8:00pm	Chicken Breast, Yam, Green Beans, Vitamin C, Potassium
Thursday, May 02 (Carb Load Day #2)
4:45am	Glutamine, Xenadrine, Peanut Butter and Soy Protein Mix
7:10am	Low-Carb Labrada MRP (pudding--little water), Baked Potato, Vitamin C, Calcium, Postassium
9:40am	Protein Pancake (extra oatmeal), Potassium
12:40pm	Can of Tuna, Rice, Green Beans, Potassium
4:10pm	Protein Pancake, Potassium
7:45pm	Ground Turkey Breast, Yam, Broccoli, Vitamin C, Potassium
10:00pm	Glutamine, Potassium
Friday, May 03 (Normal Carb Day)
4:45am	Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:15am	Labrada MRP (pudding-little water), Vitamin C, Calcium, Potassium
9:50am	Protein Pancake, Potassium
1:00pm	Ground Turkey Breast, Baked Potato, Broccoli, Potassium
4:10pm	Ground Turkey Breast, Rice, Broccoli, Potassium
7:30pm	Ground Turkey Breast, Yam, Broccoli, Vitamin C,Potassium
9:45pm	Glutamine, Potassium
SATURDAY, MAY 04 PLAN
6:00am	Protein Pancake, Potassium
9:00am	Labrada MRP pudding (small portion if needed), Potassium
Before Pre-Judging (10:30am)	Peanut Butter/Protein Powder/Honey Mixture
1:30pm	Ground Turkey Breast, Yam
4:00pm	Ground Turkey Breast, Yam
Before Evening Show (6:30pm)	Peanut Butter/Protein Powder/Honey Mixture
After Evening Show	Party !! (or maybe just sleep...)

Feb 03 \|	Feb 10 \|	Feb 17 \|	Feb 24 \|	Mar 03 \|	Mar 10 \|	Mar 17
Mar 24 \|	Mar 31 \|	Apr 07 \|	Apr 14 \|	Apr 21 \|	Apr 28 \|	*MAY 03*